Dear Friends,

The more knowledge one shares, the more one gains!

Over time I have learned several powerful and useful exercises for
>releasing negative emotions,
>forgiving one-self and others,
>healing physical and psychological issues and
>enhancing wellbeing,
all by using the power of clear attention and intention.
I have got good results from using them,  and today I wish to share some of them with you.

Now please don't be intimidated by the length of this email. Each of the processes described is 'stand alone' and capable of empowering you enormously. You will possibly experience significant shifts and breakthroughs with any one of them.

Some of these processes I have described in detail, others you can quite easily get more info on by searching the internet. Here goes (in no particular order)...

A) Vipassana Meditation (experiencing impermanence...of feelings, sounds,  breath  etc.)

B) Deep breathing and releasing.

C) "Switchwords" - one word affirmations

D) "Tonglen" - generating profound compassion by breathing in the suffering of another, breathing out relief.

E) "Who am I?" Questions
1) Say "I am feeling (angry, sad, anxious etc.)"
2) Ask from a third person perspective "Who is it that is feeling (angry etc.)"
3) Really feel the feeling (of anger etc.) in yourself and say from that place "I am!"
4) Ask "Who am I?" ...do not attempt to answer it rationally. Just remain with the question and sense of wonder.

F) "ZPoint Process"
http://www.zpointprocess.com/intro.html
http://www.eftzone.com/blog/_archives/2006/8/12/2224431.html

G) "The Sedona Method " (the process is described in detail below>>>)

Make yourself comfortable and focus inwardly. Your eyes may be open or closed.

Step 1: Focus on an issue that you would like to feel better about, and then allow yourself to feel whatever you are feeling in this moment. This doesn’t have to be a strong feeling. In fact, you can even check on how you feel about this exercise and what you want to get from it. Just welcome the feeling and allow it to be as fully or as best you can.

This instruction may seem simplistic, but it needs to be. Most of us live in our thoughts, pictures, and stories about the past and the future, rather than being aware of how we actually feel in this moment. The only time that we can actually do anything about the way we feel (and, for that matter, about our businesses or our lives) is NOW. You don’t need to wait for a feeling to be strong before letting go. In fact, if you are feeling numb, flat, blank, cut off, or empty inside, those are feelings that can be let go of just as easily as the more recognizable ones. Simply do the best you can. The more you work with this process, the easier it will be for you to identify what you are feeling.

Step 2: Ask yourself one of the following three questions:

• Could I let this feeling go?
• Could I allow this feeling to be here?
• Could I welcome this feeling?

These questions are merely asking you if it is possible to take this action. “Yes” or “no” are both acceptable answers. You will often let go even if you say “no.” As best you can, answer the question that you choose with a minimum of thought, staying away from second-guessing yourself or getting into an internal debate about the merits of that action or its consequences.

All the questions used in this process are deliberately simple. They are not important in and of themselves but are designed to point you to the experience of letting go, to the experience of stopping holding on. Go on to Step 3 no matter how you answered the first question.

Step 3: No matter which question you started with, ask yourself this simple question: Would I? In other words: Am I willing to let go?

Again, stay away from debate as best you can. Also remember that you are always doing this process for yourself�"for the purpose of gaining your own freedom and clarity. It doesn’t matter whether the feeling is justified, long-standing, or right.

If the answer is “no,” or if you are not sure, ask yourself: “Would I rather have this feeling, or would I rather be free?”

Even if the answer is still “no,” go on to Step 4.

Step 4: Ask yourself this simpler question: When?

This is an invitation to just let it go NOW. You may find yourself easily letting go. Remember that letting go is a decision you can make any time you choose.

Step 5: Repeat the preceding four steps as often as needed until you feel free of that particular feeling.

You will probably find yourself letting go a little more on each step of the process. The results at first may be quite subtle. Very quickly, if you are persistent, the results will get more and more noticeable. You may find that you have layers of feelings about a particular topic. However, what you let go of is gone for good.

from http://www.sedona.com/


G) "The Work" of Byron Katie
http://www.youtube.com/watch?v=vVWfqABpS4k&mode=related&search=
http://www.thework.com/index.asp

H) "TAT" - Tapas Fleming
http://www.tatlife.com/free/HowToDoTAT-FREEbooklet-TATLife.pdf

I) "Emotrance" - Silvia Hartmann
1) Where do you feel that emotion in your body?
2) Show me with your hands.
3) Soften and Flow.
4) It's only an energy!

Below is a simple EmoTrance Trial For You

First, can you accept the idea that any feeling or sensation that does not have an actual physical reason for being there in the now (for example, something really pushing you, or your heart beating strongly because you are really running) is the result of an underlying disturbance in your energy body that gets transmitted straight to your awareness through the “feelings” system of the physical body?

If the answer is yes, then we can procede.

The basic idea of EmoTrance is that all energy needs to flow, and that we have specific channels in our body to take the energies of the Universe in, through and out.

When this energy flow gets blocked or disturbed badly enough, we get to feel pain �" normally emotional pain as we think of it but there are always corresponding body sensations, such as a pressure in the head, butterflies in the stomach, a weight on the chest, a tension in the back of the neck and so on.

As intention works beautifully and very effectively with energy flow, we can simply encourage the flow of any incoming energy through its rightful channels. Now, most people who see an EmoTrance demonstration for the first time are quite amazed and say, “But isn’t it really difficult to move energy like that? How do you know which way it wanted to go? How do you learn to do that?”

The truly wonderful and surprising thing about doing this is that it is completely natural and easy �" apart from a very few highly disassociated individuals who also cannot make any of the other energy therapies work (such as EFT, TFT, TAT and so forth), the vast majority of the population can just do this, without any training, any meditation, anything at all really. Even and especially small children simply respond to the suggestion or idea that this feeling or emotion they are having is due to a stuck thing could be softened and allowed to go where it needed to will simply nod and say, “Ok, yes, it’s beginning to move ...”
EmoTrance Self Help Protocol

I would now invite you to try the following exercise for yourself.

Get a piece of paper, and on that paper write down something you really don’t like to hear about yourself or that people have said to you in the past and which has caused you pain, if not agony. Good candidates are comments such as, “You are useless.” �" “You are ugly.” �" “You are worthless.” �" “You are stupid.” �" “I don’t love you anymore.” or any suchlike energy messages that you would experience as being very painful to you and best prevented from ever coming your way again.

This piece of paper will broadcast the energetic message to you in the absence of a helpful other who can shout the words at you with meaning. Write out the statement in the “you” form as suggested above, turn the paper face down and take a deep breath.

Now, turn it right side up, allow the energy of the statement to come to you and take note as to where you feel this in your body.

If you feel nothing at all as you are reading such a statement, you will need to back up and find something really hurtful to you personally. Perhaps you have body image issues that could be used with this such as believing you have a big nose, your hips are too wide or your arms too puny. Perhaps your parents, caretakers or teachers had a particularly nasty phrase with which to hurt you on a regular basis; use that for this exercise.

The important first step is to feel the response to the incoming energy in your body.

With EmoTrance beginners, we use these negatives because many people are used to not paying attention to body signals of this nature or have trained themselves to block them out or ignore them completely; a heavy shot across the bows provides a clear cut experience for a first trial and that is always very useful in order to give you both the confidence and the experience to start working with more subtle forms of energies later on.

Now that we have located the place where you feel these sensations in your body we turn our attention to this area. You might like to place your hands on that place to help you keep your focus and now, consider that these sensations are simply caused by a disturbance or blockage in your energy body and that the channels absolutely exist to move this energy in, through and out very successfully.

Pay attention and ask yourself, “Where would this energy like to go?”

Most people get an immediate idea �" it might want to go up or down, left or right, it matters not. If you do not get such an indication, read your statement again to bring the sensations right back to full strength and this time, be ready to soften the energy which is causing these physical sensations (when there is actually nothing physically visible at all touching you in physicality) around the edges, just a little bit, like a little steam would come off a block of ice and as it rises, it will show you the channels that were supposed to take this energy if it was in flow (but cannot take or transport this energy in the form of a big blocked up ice cube, if you will).

Then, you let it soften more and flow out entirely.

Repeat this process until you can look at the statement on the paper, and the energy flows freely and readily into you, through the requisite channels and out, leaving you feeling energised and entirely undisturbed by this particular form of energy.

If you have a friend to try this with, so much the better �" they can say the statement repeatedly to you and also help you move the energy with their intention too.

Have a play �" EmoTrance is easy, natural and amazingly versatile. Best of all, you cannot do it wrong and it becomes a habit so that emotions that used to disturb you will simply flow away without even having to pay much attention with a bit of practise.

You can also draw in energy from just about anything around you, and don’t forget to play with positive statements. Try it in the mirror with affirmations and make them really flow through your system. The possibilities of healing and growth are really quite endless.

from : http://StarFields.org

J) "EFT" - Gary Craig
www.emofree.com
One of my favourite processes.

K) "The headless way" - Douglas Harding
http://www.youtube.com/watch?v=bbLP5HRikZw&mode=related&search=
http://www.youtube.com/watch?v=TzJvcs1eWbA&mode=related&search=
http://www.youtube.com/watch?v=TmhsgNkllxk&mode=related&search=

L) "Big Mind" - Genpo Roshi
http://www.youtube.com/watch?v=-vLdQQqopZw&mode=related&search=


M) "The Power of Now" - Eckhart Tolle

N) "Reiki" - Universal Energy
Getting out of the way and letting universal energy heal all circumstances and issues. Requires "attunement" , but works very well indeed.



So those are some of the 'top of my mind' notes on  effective letting go processes. There are lots more processes...more "upayas" or skillful means...each is only a finger pointing to the moon...not the moon itself!

All said, there are as many methods to let go as moments to let go.

Just drop it!

Nyanasanti

http://groups.yahoo.com/group/sothere
http://groups.yahoo.com/group/hadayoli
http://groups.yahoo.com/group/happy_u



"the whole point
is to be in love
with the now
and the now
and the now
and the now..."
- Adyashanti